Landing, jumping, short sprints, change of direction and fun speed games. Two or three short sessions a week, cue cards with video demos, and a checklist for your phone.
Canadian Sport for Life calls agility, balance, coordination and speed the ABCs of athleticism, and recommends building speed, power and agility through games and short bursts with full recovery. The NSCA statement adds that all kids should build athleticism broadly and play more than one sport.
This plan puts landing first, then low-level jumps, short sprints, change of direction and play. Distances are short, surfaces are flat, there is no sled or band loading, and no long running. It is general fitness and movement practice, with no promise of a faster 60 or fewer injuries.
Related: Rotational Strength Training · Arm Care Training · Mobility & ROM · Everything on one calendar: Training Planner.
Pick your age group, check what you have, pick your level, then get a weekly plan with a checklist for each session. Every exercise has cues, three levels and a video demo.
📱 Open the Athleticism & Speed app → Same plan, full screen, saves your check-offs on this device, works offline and installs on your phone.
Two or three short sessions a week on non-consecutive days, with at least one full rest day, is the pattern the AAP report describes for youth strength work [AAP]. Sessions here should take about 20 to 30 minutes.
| # | Example day | Session | What you do |
|---|---|---|---|
| 1 | Monday | Land & jump | A-skip, Pogo jumps, Landing mechanics (jump and stick), Single-leg hop and stick, Broad jump, Bear crawl finisher |
| 2 | Wednesday | Speed & change of direction | A-skip, Pogo jumps, Short acceleration runs, T-drill, Lateral shuffle, Red light, green light, Tennis-ball chase race |
| 3 | Friday | Agility & play | A-skip, Pogo jumps, Skater hops, Low box jump, soft landing, Agility ladder, Relay races, Tail tag |
| # | Example day | Session | What you do |
|---|---|---|---|
| 1 | Monday | Land & jump | A-skip, Pogo jumps, Landing mechanics (jump and stick), Single-leg hop and stick, Broad jump, Skater hops, Bear crawl finisher |
| 2 | Thursday | Speed & agility | A-skip, Pogo jumps, Short acceleration runs, T-drill, Lateral shuffle, Agility ladder, Red light, green light, Tennis-ball chase race |
Rest days: Rest or play. Free play, backyard games and other sports are great. Pitchers and catchers: keep your arm care and throwing-day rest rules from Arm Care Training and ArmRules.
Cool-down: finish every session with a minute or two of easy walking and gentle stretching [AAP].
Tick these off at each session. The app does this for you and saves it on your phone.
Each card has our own cue text, three levels from easier to harder, and a link to a video demo. Demo videos are third-party YouTube videos from the channels named on each card. They open in a new tab, the form shown is theirs, and any ball weights or loading shown are theirs, not our recommendation. If an exercise has no verified demo we say “ask your coach” instead of linking one.
Skip forward, lifting one knee up in front of you while the other foot hops, then switch. Stay tall, swing your arms opposite your legs and keep it light on the ball of the foot. Do just the A-skip part of the video.
Level 1: Marching A (knee up, no hop), slow.
Level 2: Easy A-skip with a small hop.
Level 3: A-skip with a steady, bouncy rhythm.
Starting dose†: 15 yards, 1 set.
Watch the demoA skip, B skip, C skip for running drills, on YouTube by The Running PTs.
Stand tall and bounce on the balls of both feet with stiff, springy ankles and little knee bend. Land quietly under your hips and keep your chest up.
Level 1: Tiny bounces, quiet landings.
Level 2: Quick light bounces, stiff ankles.
Level 3: Continuous rhythm, still quiet.
Starting dose†: 10 hops, 2 sets.
Watch the demoPogo Jumps: The First Plyometric Every Young Athlete Should Learn, on YouTube by Excelsior Athletic Development.
Jump up and land softly on both feet with hips back, knees bent and pointing the same way as your toes, chest up. Land quietly and freeze for a second before the next jump.
Level 1: Small jump. Stick and hold two seconds.
Level 2: Jump from a standstill, full soft landing.
Level 3: Jump, stick, then a second jump with control.
Starting dose†: 6, 2 sets.
Watch the demoACL Injury Prevention: Jumping and Landing Technique, on YouTube by Hospital for Special Surgery.
Stand on one leg, hop forward a short way and land on that same leg with a soft knee. Hold still for two seconds before the next hop. Keep the knee tracking over your toes.
Level 1: Tiny hop, hold the landing. Touch a hand down if needed.
Level 2: Short hop, hold two seconds.
Level 3: Medium hop, hold two seconds with arms still.
Starting dose†: 4 each leg, 2 sets.
Watch the demoSingle Leg Hop (stick the landing), on YouTube by Performance Unlimited.
Swing your arms back, bend your knees and jump forward, swinging the arms through. Land with both feet at once, knees soft, and stay still. Step back to the start between jumps.
Level 1: Comfortable distance, stick the landing.
Level 2: Reach a bit farther, still stick it.
Level 3: Farther again, stick it every time.
Land on a surface with some give (grass or a gym floor) in supportive shoes.
Starting dose†: 5, 2 sets.
Watch the demoBroad Jump Technique, on YouTube by VelocityMTP.
Use a low, sturdy box or step. Bend, swing your arms and jump up, landing softly with both feet fully on the box. Stand tall, then step down (do not jump down).
Level 1: Very low step. Step down each time.
Level 2: Low box, soft landing, step down.
Level 3: Same low box, reset between each rep.
Keep the box low and stable. Only go higher when every landing is quiet. Step down, never jump down.
Starting dose†: 4, 2 sets.
Watch the demoSoft Landing Box Jump, on YouTube by Athlete Academy.
Hop sideways from one leg to the other, landing softly on the outside foot with a bent knee, and let the other leg swing behind. Pause briefly on each landing to stay balanced.
Level 1: Small side steps, hold each landing.
Level 2: Small hops, brief pause on each landing.
Level 3: Bigger hops, brief pause on each landing.
Starting dose†: 5 each side, 2 sets.
Watch the demoLateral Skater Jumps, on YouTube by The Active Life.
From a standing start, lean forward and push the ground back with quick, strong steps for a short distance, then ease up and walk back. Rest fully between runs. Flat, non-slippery ground, no bands, no sleds.
Level 1: 10 yards at about 70 percent effort.
Level 2: 10 to 15 yards, quick and relaxed.
Level 3: 15 to 20 yards, fast but relaxed.
Short bursts only. Stop the set when your form slows down or you are tired.
Starting dose†: 4 runs, 1 set (walk back, then rest about 30 to 60 seconds).
Watch the demoAcceleration Drills for Kids: Boost Your Child's Speed, on YouTube by Coach Harper.
Set four markers in a T, about 5 yards between them. Sprint forward to the middle marker, shuffle sideways to one side, shuffle across to the other, shuffle back to the middle and backpedal to the start. Face forward the whole way.
Level 1: Walk through the T slowly to learn the pattern.
Level 2: Jog it with quick feet at each marker.
Level 3: Run it at a quick but controlled pace, then go the other way.
Use cones, shoes or water bottles as markers. Flat, non-slippery surface.
Starting dose†: 3 times, 1 set (rest about 1 minute).
Watch the demoT - Drill Agility, on YouTube by Tinsley Performance.
Stay low in an athletic stance with your hips back and chest up. Push off the trailing foot, step with the lead foot and keep your feet from crossing. Stay low and quiet as you change direction.
Level 1: Slow shuffle, 5 yards each way.
Level 2: Quicker shuffle, 5 yards each way.
Level 3: Quick shuffle with a stop and a push back the other way.
Use cones, shoes or tape marks about 5 yards apart.
Starting dose†: 3 trips, 1 set (rest about 30 seconds).
Watch the demoAgility Exercise for ACL: Lateral Shuffle, on YouTube by MedStar Health.
One foot in each box to start, quick light steps on the balls of your feet, eyes up. Slow and neat first, quick later. No ladder? Draw boxes with tape or chalk.
Level 1: One foot in each box, walk through.
Level 2: Jog through, quick feet.
Level 3: Add a simple side-step pattern your coach shows you.
Starting dose†: 3 trips, 1 set (walk back).
Watch the demoAgility Ladder drills for kids ages 5+, on YouTube by ATP LAB.
On hands and feet with your knees just off the floor and your back flat, crawl forward moving the opposite hand and foot together. Keep your hips low and steady.
Level 1: Short crawl, 5 yards, slow.
Level 2: 5 to 10 yards, steady.
Level 3: 10 yards forward, then back.
Starting dose†: 2 trips, 1 set (rest about 30 seconds).
Watch the demoBear Crawl, on YouTube by BSR Physical Therapy.
A partner holds the ball out and drops it; sprint a few steps and catch it before the second bounce. Swap roles. Our version is a race: whoever catches it first scores a point. Keep it to 3 to 5 yards.
Level 1: Ball dropped from low, you start close.
Level 2: Dropped from shoulder height.
Level 3: Dropped from shoulder height, start in a different pose each time (facing sideways, kneeling).
The demo shows the ball-drop reaction drill. The race is our own version of it.
Starting dose†: 8 drops, 1 set (swap with your partner).
Watch the demoTennis Speed & Reactions Drill - Tennis Ball Drop, on YouTube by Be Gr8 at Tennis - Rob Cherry.
One caller stands at the far end. Go on green, freeze on red. Our twist: call yellow for slow, and call out jog, hop, side-shuffle or backpedal so everyone changes how they move. Play on grass or a gym floor.
Level 1: Walk and jog only.
Level 2: Add hops and side-shuffles.
Level 3: Add backpedal and quick turns on the calls.
Starting dose†: 5 rounds, 1 set (swap the caller each round).
Watch the demoKindergarten Game - Red-Light Green-Light, on YouTube by PhysEdGames.
Teams line up at a start line. Each player runs a short lap (10 to 15 yards out and back), tags the next teammate and goes to the back. Vary the move: run, shuffle, hop or bear crawl.
Level 1: Walk or jog laps.
Level 2: Run short laps, change the move each round.
Level 3: Run short laps with a turn at the cone.
Flat, non-slippery ground, short laps, no pushing.
Starting dose†: 4 rounds, 1 set (rest between rounds).
Watch the demoRelay race procedure for physical education class, on YouTube by Mrs. Carly Glanzman.
Everyone tucks a flag or cloth into the back of their waistband. Grab other players' tails while guarding yours. Grab tails only, no pushing, and play in a clear, flat area. If your tail is taken, step out for a quick rest or do a few pogo hops.
Level 1: Walk-speed tag to learn the game.
Level 2: Jog speed.
Level 3: Quick bursts, short rounds.
Starting dose†: 3 rounds of 30 seconds, 1 set (rest 1 minute between rounds).
Watch the demoPE Games - Tail Tag, on YouTube by Ballerz.
We do not have a verified video demo for these, so ask your coach or a parent to set them up. Keep them short and on a soft, flat area.
Pick your age group in Build my week and the plan adds a short Strength (12U+) block: lower-body strength and power (squat, hinge, single-leg work, and light-load jumps for 16U+). The sprint, agility and game work above does not change, and there are no sleds. Under 12 stays bodyweight, light med-ball and jumps, with no external weights.
| Age group | Load | Exercises | Dose |
|---|---|---|---|
| Under 12 | No external weights | Bodyweight, light med-ball and jump work in the plan above | — |
| 12U-13U | Light. Pick a weight you could lift many more times with perfect form. Technique first, no max lifts. | Goblet squat, Dumbbell RDL (hip hinge), Dumbbell split squat | 1 to 2 sets of 10 to 12 reps†, about 1 minute between sets |
| 14U-15U | Moderate. The last rep should look as good as the first. Stop 2 to 3 reps before form would slip. | Goblet squat, Dumbbell RDL (hip hinge), Dumbbell split squat, Counterbalanced step-up, 1-leg dumbbell RDL, Trap bar deadlift | 2 to 3 sets of 8 to 10 reps†, 1 to 2 minutes between sets |
| 16U+ | Heavier but submaximal. Leave 2 to 3 good reps in the tank, never lift to failure, and no max (1RM) testing. A qualified coach (for example a CSCS) watches, with a spotter on squats and presses. | Dumbbell split squat, Counterbalanced step-up, 1-leg dumbbell RDL, Trap bar deadlift, Barbell front squat, Barbell back squat, Barbell hip thrust, Light jump squat | 3 to 4 sets of 6 to 8 reps†, 2 to 3 minutes between sets |
† Our general coaching suggestions, not published prescriptions. Pick the group by lifting experience and maturity, not birthday alone: a 15-year-old who has never lifted starts at 12U-13U. Move up only when every rep looks the same as the first.
12U and up: do not put heavy lower-body lifting or jump work on a pitching or heavy throwing day, or the day before a game. In season, drop a set and keep it short.
Demo videos are third-party YouTube videos from the channels named on each card. The form shown is theirs, and any weights they use are theirs, not our recommendation.
12U-13U14U-15U
Hold a dumbbell or kettlebell at your chest. Feet about shoulder width, sit down between your heels, chest up, knees track over toes, stand tall.
Level 1: Light weight to a box.
Level 2: Full depth you can control.
Level 3: Slow 3-count down.
Gear: Dumbbells or kettlebells.
Watch the demoDumbbell Goblet Squat Tutorial, on YouTube by Samson Physical Therapy.
12U-13U14U-15U
Dumbbells in front of your thighs, soft knees. Push your hips back with a flat back until you feel the hamstrings, then drive hips forward to stand.
Level 1: Light, short range.
Level 2: Full range with a flat back.
Level 3: Pause at the bottom.
Gear: Dumbbells or kettlebells.
Watch the demoDB RDLs (Dumbbell Romanian Deadlift) - Correct vs Incorrect Form, on YouTube by Miguel Aragoncillo.
12U-13U14U-15U16U+
Long split stance. Drop the back knee straight down toward the floor, front foot flat, then stand up. Stay tall.
Level 1: Bodyweight or very light.
Level 2: Light dumbbells.
Level 3: Slow 3-count down.
Reps are per leg.
Gear: Dumbbells or kettlebells.
Watch the demoDumbbell Split Squat, on YouTube by Jon-Erik Kawamoto.
14U-15U16U+
Front foot on a box or step, hold a light weight out in front. Drive through the whole front foot to stand on the box, then step down with control.
Level 1: Low box, light weight.
Level 2: Higher box.
Level 3: Slower lowering.
Reps are per leg.
Gear: Box or step, Dumbbells or kettlebells.
Watch the demoEricCressey.com: Counterbalanced Step-up, on YouTube by Eric Cressey.
14U-15U16U+
Stand on one leg, dumbbell in the opposite hand. Hinge forward as the back leg reaches back, hips level, then stand tall.
Level 1: Fingertips on a wall, light.
Level 2: No support.
Level 3: A bit heavier.
Reps are per leg.
Gear: Dumbbells or kettlebells.
Watch the demoEricCressey.com: 1-leg DB RDL, on YouTube by Eric Cressey.
14U-15U16U+
Stand inside the bar, hinge and grip the handles, chest up and back flat. Push the floor away to stand tall, then lower with control.
Level 1: Empty bar with a coach.
Level 2: Light plates.
Level 3: Heavier but submaximal.
Learn this one with a coach. 14U-15U stay moderate.
Gear: Gym: trap bar, barbell, rack and bench.
Watch the demoShowandGoTraining.com: Trap Bar Deadlift, on YouTube by Eric Cressey.
16U+
Bar rests on the front of your shoulders, elbows high. Sit down between your heels with a tall chest and stand up.
Level 1: Empty bar or dowel.
Level 2: Light plates.
Level 3: Heavier but submaximal, in a rack with safeties.
In a rack with safety bars set, and a coach watching.
Gear: Gym: trap bar, barbell, rack and bench.
Watch the demoEricCressey.com: Front Squat, on YouTube by Eric Cressey.
16U+
Bar on your upper back, hands tight, upper back set. Brace, sit down to a depth you control, and stand up.
Level 1: Empty bar.
Level 2: Light plates.
Level 3: Heavier but submaximal, spotter and safeties.
Spotter and rack safeties every heavy set.
Gear: Gym: trap bar, barbell, rack and bench.
Watch the demoEricCressey.com: Setting Up the Shoulders for the Back Squat, on YouTube by Eric Cressey.
16U+
Upper back on a bench, bar padded over your hips. Drive through your heels to lift the hips until your body is flat, pause, lower.
Level 1: Bodyweight.
Level 2: Light bar with a pad.
Level 3: Heavier, pause at the top.
Gear: Gym: trap bar, barbell, rack and bench.
Watch the demoEricCressey.com: 3 Barbell Hip Thrust Coaching Cues, on YouTube by Eric Cressey.
16U+
Hold very light dumbbells. Quarter squat, jump straight up, land softly on both feet with knees over toes, reset, repeat.
Level 1: Bodyweight only.
Level 2: Very light dumbbells.
Level 3: Light dumbbells, stick each landing.
Power, not fatigue: 3 to 5 crisp reps, full rest. Do these before heavy lifts.
Gear: Dumbbells or kettlebells.
Watch the demoWeighted Squat Jump, on YouTube by Champion Physical Therapy and Performance.
We make no velocity, speed or injury-prevention claims. Retrieved 2026-10-23. Sources: AAP clinical report: Resistance Training for Children and Adolescents (Stricker, Faigenbaum, McCambridge; Pediatrics 2020;145(6):e20201011, reaffirmed 2024), Youth Resistance Training: Updated Position Statement Paper From the NSCA (Faigenbaum et al., J Strength Cond Res 2009;23(5 Suppl):S60-S79), NSCA position statement on long-term athletic development (Lloyd et al., J Strength Cond Res 2016), ACSM: Mythbusting | Youth Resistance Training (Faigenbaum, Lloyd, Oliver; 2020), ACSM Current Comment: Youth Strength Training (Faigenbaum and Micheli).
Do not do jump or sprint work on a pitching day or right before a game, and do not stack it on a very hard practice day. Use the rest days between sessions.
Pitch counts and rest: ArmRules. Arm care: Arm Care Training.
We make no velocity, speed or injury-prevention claims. Retrieved 2026-10-23. Sources: American Academy of Pediatrics clinical report: Resistance Training for Children and Adolescents (Pediatrics 2020, reaffirmed 2024), ACSM Current Comment: Plyometric Training for Children and Adolescents (Faigenbaum and Chu), NSCA position statement on long-term athletic development (Lloyd et al., J Strength Cond Res 2016), Canadian Sport for Life: Long-Term Athlete Development 2.0 (FUNdamentals and Learn to Train stages), ASMI position statement for adolescent baseball pitchers, MLB / USA Baseball Pitch Smart guidelines (play other sports during the year).